We document the best supplements for energy and focus ! Adding these vitamins and minerals to your diet, you can rapidly improve your weight loss, muscle growth, sleep, and mood. Using the work of neuroscientist Andrew Huberman, we discuss the applications of different supplement protocols and how they can improve your life, as explained by Dr. Huberman.
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Speaker : Andrew Huberman
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foreign [Music] pillows let’s talk about supplements and supplementation and how to develop a rational supplementation regimen one of the things that’s really emerged over the last 20 years is that supplements and there I’m referring to non-prescription compounds designed to augment nutrition prescription drugs and behavioral protocols have emerged as a Mainstay within the health and wellness but also the medical communities that are focused on developing mental health physical health and performance for their patients and their athletes and for the everyday person essentially what I’m saying is that 20 years ago a discussion about supplements would mainly take place within the niche communities of health food stores or of particular athletes but nowadays I think almost everyone is familiar with the fact that yes indeed there are standard vitamin supplements but that there are also supplements such as Vitamin D3 which are designed to make sure that people have certain amounts of hormones in their bloodstream because they might not be getting enough Sunshine although I’ll be very clear over and over throughout this episode that there is no pill replacement for Sunshine nor is there a pill replacement or food replacement for that matter for exercise or for social connection or for sleep or for simply getting smarter again there is no pill that’s going to replace excellent behavioral protocols and fact a physician friend of mine has a great saying that I think everybody should keep in mind as we wade into this conversation which is that Better Living Through Chemistry still requires Better Living I think that’s a very important phrase to keep in mind when thinking about the optimal supplementation or prescription drug protocol for you so what is an ideal supplementation protocol well I think what we need to do is to take a step back and ask what are different supplements designed to do for instance there are foundational supplements these are supplements that are designed to establish a foundation or provide Insurance along with your nutritional intake to ensure that you’re getting all the things that you need in order to have a basic level of mental health physical health and opportunity for Optimal Performance now this is the one category of supplements for which I think it’s appropriate and in fact advantageous to have multiple ingredients in a given supplement throughout the rest of today’s discussion I’m going to talk about the advantage of mainly focusing on taking single ingredient formulations for a variety of reasons but when it comes to foundational supplements what we’re mainly talking about are supplements that contain vitamins and minerals that are designed to compensate for any deficiencies you might have from diet or from lack of adequate diet how would such a lack of vitamin and mineral intake arise well for instance if you’re somebody that practices intermittent fasting or other components of fasting or if you’re somebody who does not get enough vitamins and minerals from vegetables and fruits and Grains and meats well then taking a supplement that can act as a insurance policy against any vitamin mineral deficiencies in many ways can be advantageous although I will talk about some of the safety concerns in just a few minutes now I want to acknowledge that as soon as we talk about vitamin mineral supplements the Skeptics immediately raise their hands and say well all that vitamin and mineral supplements do is give you very expensive urine and there the Skeptics are referring to the fact the reality that when you ingest high levels of water-soluble vitamins so think vitamin C and some of the other vitamins that indeed you will excrete them in your urine however it’s also the case that many people are not getting enough of the water-soluble vitamins from their foods and it’s also the case that many people are and it’s also the case that ingesting higher than needed amounts of most water-soluble vitamins provided those levels aren’t exceedingly high is or at least we should say can be safe and again this is provided that the levels that they’re ingesting are not exceedingly high so the typical vitamin mineral supplement is indeed going to cover any gaps or deficiencies that might arise in the water-soluble vitamins from your food intake but the reality is that most people are getting enough of the water-soluble vitamins from their food if they are paying attention to a couple of things and those things are very simple to lay out regardless of whether or not you’re a vegan a vegetarian a more traditional omnivore eating from both animal-based and plant-based sources grains Etc or even if you’re in the pure carnivore or strict I guess it’s called The Lion diet where it’s just meat and salt regardless of what type of nutrition you follow you will get vitamins and minerals but you’ll get more or fewer of them depending on the nutritional program you follow and of course depending on how often and how much you eat that’s just sort of obvious most people who take a vitamin mineral supplement will indeed excrete a lot of the water-soluble vitamins they will retain the fat soluble vitamins and there again the Skeptics will raise their hands and say you do not want to take high levels of fat soluble vitamins because they will be stored in your system potentially to levels that are dangerous again provided that vitamin mineral supplements are not taken in excess it’s unlikely that you’re going to have such a buildup of the fat soluble vitamins in your system that they’re going to be a problem so that raises a very specific question that you need to ask do you want to take a vitamin mineral supplement well the answer to that will be highly individual but you really just need to address two things first of all is the cost within the range that you can afford and want to pay right oftentimes these vitamin mineral supplements can be quite inexpensive but some of them can be quite expensive and you can see the full range of ones that are pennies per day all the way up to many dollars or tens of dollars per day because of what are reported to be variations in quality and sourcing and so forth I’m not aware of any real differences between the quality of the water soluble and fat soluble vitamins found in the less expensive versus the more expensive vitamin mineral supplements more typically the cost scales with the dosages of these different vitamins and minerals and as could probably be expected the more expensive to obtain and Source vitamins and minerals tend to be in lower quantities in the less expensive versions of vitamin mineral supplements this is kind of obvious so you need to ask yourself can you afford it financially and then you need to ask yourself are you able to regularly ingest enough foods with enough variety to cover your vitamin mineral needs just from food and for some people the answer is going to be an immediate yes they are careful to get enough of the foods that allow them to obtain their vitamin and mineral quota and for other individuals the answer will be no I would say for people that are extremely physically and or mentally active and for people that perhaps are following a intermittent fasting schedule so they are not ingesting a lot of food in general or restricting their food intake to specific times of day well then a vitamin mineral supplement likely makes sense for them however it’s going to be very important to ingest that vitamin mineral supplement with food and ideally early in the day so that can set up a little bit of a challenge for the intermittent fasters who are restricting their feeding window to late in the day why do I say this well many of the water-soluble vitamins in particular the B vitamins need to be ingested with food because otherwise they can cause some stomach upset and again there’s a range there some people like myself can take B vitamins on an empty stomach and feel fine other people feel really lousy when they take B vitamins there are a few other things that we’ll talk about later namely zinc and coenzyme Q10 that really should also be taken with food but the best time to take a vitamin mineral supplement is with food and I believe that if you’re going to take a vitamin mineral supplement that you want to take it with food and you don’t want to take dosages of vitamins and minerals from supplements that are exceedingly high for a couple of reasons one is the buildup of fat soluble vitamins that we talked about before the other reason is that when people tend to take very high levels of vitamins and minerals from supplements they tend to spend less time and focus on making sure that they’re optimizing their nutrition or at least trying to get their nutrition right what do I mean by getting their nutrition right well I think regardless of whether or not your keto omnivore carnivore vegan or any other nutritional plan key thing is to get most that is about 75 to 80 of your Foods or more from non-processed or minimally processed sources I think there is agreement across the board that most people should avoid highly processed foods highly processed foods are going to be foods with very long ingredient lists that have very long shelf lives so this often includes snack foods it does include snack foods like chips Etc pastries that could sit on the Shelf a long time but it also includes things like canned soups and number of different other foods that have many many ingredients preservatives most people would do well to avoid those kinds of foods and focus most of their intake on things that are non-processed so these would be things like fruits and vegetables you’ll notice that the non-processed foods will tend to have very short shelf life or require refrigeration in some cases such as meat eggs Etc or minimally processed foods such as you know rice and oatmeals and pastas beans and things of that sort beans oftentimes can be completely unprocessed as well of course this is two general categories unprocessed and minimally process that should make up about 80 or more of your food intake if your goal is health and obtaining adequate amounts of vitamins and minerals the so-called foundational supplements include of course vitamin and mineral supplements but has expanded over the last decade or more to also include supplements that have vitamins and minerals but also things like digestive enzymes and again here we have an example where indeed you can get digestive enzymes from foods for instance eating a bit of papaya or even a little bit of Pineapple can assist in the digestion of certain aspects of macronutrients because these are naturally occurring enzymes that help digest things like carbohydrates fats and proteins and there are other food-based sources of enzymes you’re welcome to look those up online if you just put food based sources of enzymes and you’ll find those but nowadays A lot of the foundational supplements will include papain or they will include different lipases or anytime you hear the word Ace by the way it means an enzyme an enzyme is designed to break down or to catalyze some sort of reaction in biology and nutrition in particular so you can find foundational supplements that include vitamins and minerals and digestive enzymes and nowadays more and more the quality foundational supplements are also including things like adaptogens and here the name adaptogens has sort of vague and it indeed has no specific operational definition this is something really important to understand about supplementation is that companies and indeed podcasts can talk about adaptogens without actually defining what an adaptogen is in an operational way when we say operational what we mean is a definition that everyone in a given Arena or space research for instance can agree on so that when we talk about the adaptogenic effects of a given compound we’re all talking about the same things well foundational supplements nowadays include vitamins minerals digestive enzymes and the so-called adaptogens and the adaptogens broadly speaking are thought to improve the body and brain’s ability ability to buffer against various stressors so these could be things like herbs like ashwagandha that are designed to reduce cortisol levels in that sense ashwagandha is an adaptogen but ashwagandha has other effects related to hormone augmentation in both the testosterone and estrogen and maybe even the thyroid Pathways we’ll talk about this a little bit later when we talk about supplements for hormone augmentation so foundational supplements has really expanded to include a lot of different categories of nutrients and micronutrients vitamins and minerals digestive enzymes designed to achieve a broad spectrum of effects again this is the one category of supplementation where I think it makes sense to explore multi-ingredient formulations foreign
